This 7-Move Workout Is Tougher Than It Looks

Looking at this workout on paper is one thing, but actually doing it is another. When BJ Gaddour sent this workout to me the morning of the shoot (we performed this circuit live on Facebook), I didn’t think twice about struggling to get through it. After all, how hard can a workout be if it mostly uses your own bodyweight?

The moves themselves are simple—bear crawls, box jumps, and kettlebell swings are common, foundational moves. It didn’t look any tougher than the WODs I’m used to doing three days per week at my CrossFit box. Plus, BJ’s workout required far fewer barbells and jump ropes than a typical WOD demands.

So what is it that makes this workout so cruel? The moves get progressively more challenging (and advanced) with every cycle. The first round starts with the basic foundational movements, but the second and third build on those and advance to more complex, dynamic variations—so instead of doing just a bear crawl, you’ll progress to a lateral bear crawl with a kick-through, then a lateral bear crawl with a donkey kick every three steps.

Directions: Perform each move for 40 seconds with 20 seconds of rest between moves:

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